Did you know – Bone Health
By age 30, we stop making any more “bone deposits” and then we begin to lose bone mass.
• Most people lose about 0.5% of bone mass each year after the age of 40. Chronic bone loss leads to low bone mineral density and the deterioration of bone tissue; known as osteoporosis.
• Fractures from osteoporosis are more common than heart attack, stroke, and breast cancer combined. At least one in three women and one in five men will suffer an osteoporotic fracture during their lifetime.
• Women typically lose bone mass drastically during menopause, when bone-protecting hormone levels drop.
Tips to prevent bone loss:
• Get your nutrients from whole, unprocessed foods, not supplements. Real food is the optimal nutrient delivery system.
• Eat colorfully. Pigment-rich vegetables and fruits deliver vitamins, minerals, phytonutrients
and flavonoids — all of which contribute to bone health.
• Check your vitamin D status. If you don’t have adequate levels (30-40 ng/ml or 75-100 nmol/L), supplement until you do. Sources of Vitamin D: sunshine, liver, oily fish, oysters, and eggs
• Consume several calcium-rich foods each day. Dairy, kale, bok choy chia seeds, sardines or canned salmon, (with bone), seafood (scallops, mussels, shrimp, oysters, haddock) figs, sesame seeds, blackstrap molasses, artichoke, broccoli, white beans, arugula, mineral water, homemade bone broth.
• If you aren’t getting your calcium from real foods, consider a supplement. Avoid using more than 500 mg/day of supplemental calcium. High-dose supplementation is likely harmful and won’t provide any benefit.
Get vitamin K2 (grass fed milk and dairy products (raw cheese and ghee butter), natto (fermented soybeans).
If you don’t have a regular dietary source of vitamin K2, consider a supplement.
• Eat foods rich in magnesium: spinach, swiss chard, kale, beet greens, pumpkin seeds, sesame seeds, sunflower seeds, cashews, almonds, beans & legumes, brown rice, barley, quinoa, avocado and dark chocolate. Many people (particularly women of reproductive age) are magnesium-deficient and benefit from supplementation.
• Eat some lean protein with each meal. Protein makes up 20-30% of bone mass.
• Maintain a healthy body weight. Being too heavy or too light can negatively influence bone mass.
• Exercise: lift weights, perform bodyweight exercises, carry things, run, walk etc
• If you do not eat animal products and/or are over the age of fifty, mix in a vitamin B12 supplement of 1000 mcg, twice a week, sublingual if possible.
• Check your medications, and ask your doctor if adjustments might be useful for long-term bone health.
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